Whether you carve a jack-o-lantern or admire your neighbour’s squash artistry from afar, pumpkins are a signature of Halloween. Pumpkin carving is a practice that dates back to the 1830s. But there’s more to jack-o-laterns than carving them up.
The term “pumpkin” originated from the term “pepon,” which is Greek for large melon. Pumpkins belong to the Cucurbita genus, which also includes cucumbers and squash. They can grow in a wide diversity of climate conditions, with the exception of extreme cold. In addition to their role as a Halloween decoration, pumpkins have been used as an ingredient in pies, soup, muffins, and Starbucks lattes.
Pumpkin flesh is mild and sweet. Smaller pumpkins tend to be the most useful for culinary creations, as they are more flavourful and tender than their larger counterparts. Stored in cool and dry conditions for up to a month, long after Halloween cooks can continue to enjoy pumpkin recipes. By refrigerating a whole uncut pumpkin, you can extend its shelf-life up to three months.
While many recipes sound far from nutritious, pumpkins are a great source of vitamins and minerals. As an orange vegetable, pumpkins are a good source of beta carotene and vitamin A. They also contain antioxidants, potassium, calcium, fibre, and iron—nutrients essential to maintaining good health. Pumpkin seeds and pumpkin seed oil contain large amounts of zinc as well as healthy unsaturated fatty acids. According to health and food writer Laura Dolson, “[Pumpkin] seeds are also loaded with minerals that seem to have an anti-inflammatory effect and may even protect against prostate cancer and osteoporosis.” To top it all off, raw pumpkin is low in calories and fat.
Some healthy ways to enjoy pumpkin this time of year are pumpkin puree, roasted pumpkin seeds (as a snack or in a salad), ground-beef and pumpkin sauté, pumpkin bread, and pumpkin rice. So don’t get rid of that jack-o-lantern immediately following Halloween festivities. It can help get your vegetable food group intake closer to the daily recommendation, while also replenishing your body’s essential vitamin and mineral stores.
